Foods With Fiber That Won't Hurt or Irritate IBS

IBS can be a painful and extremely difficult disorder to manage, unless you know which foods are good to eat, and which can trigger at attack. With proper diet management, it's entirely possible to live normally and happily, while still getting proper nutrition. Taking control of your diet is the first step to relieving IBS symptoms.

Symptoms of IBS

• If you think you may have IBS, visit your doctor for an evaluation. Symptoms of IBS include abdominal pain, cramping and bloating, and it may manifest itself as diarrhea or constipation, and for some people, both. With IBS, there is no inflammation or irritation visible, it is only in how the muscles of the digestive tract work. It's important to see a doctor to make sure there is not something else wrong.

Soluble vs. Insoluble Fiber

• One of the main ways to control IBS with diet is to know the difference between soluble and insoluble fibers. When moving through the digestive tract, soluble fiber is exactly that: soluble. It mixes with the water in your system to form a gel-like substance, and moves through fairly easily. Insoluble fiber stays basically in the same form, and can be difficult to digest. Insoluble fiber is touted as a way to easily get rid of excess wastes, but if you suffer from IBS insoluble fiber can aggravate your digestive system. Avoiding insoluble fiber whenever possible is a good way to avoid attacks.

Foods with Insoluble Fiber

• Foods that contain insoluble fiber include dark leafy greens, whole wheat foods, nuts and seeds, granola, green beans, melons, citrus fruits, berries, peppers, onions, broccoli, cauliflower, cabbage and celery. Fruits and veggies with a peeling can also cause an attack, but the insoluble fiber is in the peeling, so cooked and/or peeled they are fine. These kinds of foods include apples, peaches, pears, eggplant, tomatoes and cucumbers.

Foods with Soluble Fiber

• Foods that contain soluble fiber include oats, beans, peas, barley, rice, pasta, soy, quinoa, root veggies (carrots, parsnips, turnips, etc.), mushrooms, squash, avocados, bananas and potatoes. Some of the foods that need to be peeled as mentioned above actually contain a lot of soluble fiber in the fruit. Such foods include apples, pears and applesauce.

Building a Diet Around IBS

• You don't want to cut out foods with insoluble fiber, as they contain some very essential nutrients. One way to ease the discomfort is to thoroughly cook veggies before eating them. Also, if you eat small amounts of insoluble fiber with a soluble fiber base for the meal, the soluble fiber helps keep things from becoming a problem. Over-the-counter fiber supplements will also help you manage your digestion.

  Depending on your level of discomfort, some of the foods mentioned here may still be OK for you. It's important to speak with your doctor about your known triggers, and to try to find other triggers you are unaware of. Your doctor may have you keep a food journal for a short time to try to pin down what's causing symptoms.